Did you know? Regulating the temperature of the bedroom is one of the essential tips for sleeping better and finally having restful sleep.
But why can sleeping in a room that is too hot or too cold impact the quality of your nights? What is the ideal temperature for an adult or child's bedroom? We tell you everything!
The link between bedroom temperature, falling asleep and sleep disorders
Because yes, the ambient temperature does indeed have an influence on your sleep: it even works with daylight to regulate your circadian rhythm and prepare your body for a good night's sleep.
How? It's very simple: during the day, your body temperature varies, with a peak in heat between 4 p.m. and 8 p.m. and a trough at night (between 2 a.m. and 5 a.m.). But as sunset approaches, to enter a resting phase, the human body must naturally cool down. This drop in body temperature is induced by the cooling of the ambient air, which will stimulate the production of melatonin and promote the transition to "sleep" mode of your body.
There are two times during the day when the human body temperature will decrease:
- 🕑 Around 2 p.m., nap time (we recommend our article on the benefits of naps if you're interested in the subject!)
- 🕙 Around 10pm, to start a good night's sleep
Thus, sleep quality and thermal comfort are closely linked . This is why it is essential to maintain the ideal recommended temperature and why a room that is too hot or too cold can cause difficulty falling asleep... and staying asleep.
The right temperature will facilitate your passage into the arms of Morpheus but also a better sequence ofsleep cycles to reach deep sleep.
What is the best temperature for sleeping?
That's all well and good, but it doesn't tell you what the optimal temperature is for sleeping well! Be patient, we'll get there.
➡️ According to the recommendations of the National Institute of Sleep and Vigilance (INSV), the ideal temperature in the bedroom is between 18 °C and 19 °C and should not exceed 20 °C to sleep restfully. Some studies even recommend maintaining a temperature between 16 and 18 °C to sleep better.
🥵 Not too hot
If you are part of the chilly team, you probably think that the temperature recommended above is far too cool to ensure you get quality nights. And yet! If the temperature in your room is too high, or in case of extreme heat, your falling asleep will be disturbed, you will sleep less deeply with a greater risk of waking up at night and generally shorter nights.
So turn down the thermostat, throw away that second duvet and turn off that heating that is preventing you from getting the rest you deserve!
🥶 Not too cold!
Just because the ideal temperature for a bedroom is cooler than you might think, it doesn't mean that turning yours down to the lowest setting will make you sleep like a baby. Below 16°C, your body will have to use energy to maintain an optimal sleeping temperature when it should be in the resting phase.
How to keep the temperature around 18°C to sleep better
Maintain a temperature between 16 and 20°C in winter
So yes, no one likes being cold, but we saw above how heating your room too much harms the quality of your sleep. When it's too hot, you can't fall asleep in good conditions, which is why even in winter, your room should always be at a temperature between 16 and 18°C (come on, 20 max for those who feel the cold). Stop shivering, you'll thank us later!
And let's not forget that lowering the heating by a few degrees is a good way to save precious euros on your electricity bill, while being a more responsible choice for the planet.
What to do in hot weather?
Ok, we get it, but in summer, keeping a room cool is still a lot more complicated. We advise you to keep your shutters closed during the day and open them to enjoy the coolness of the morning or evening, even if it means sleeping with the windows open if the environment is not too noisy.
If your home is equipped with air conditioning, avoid large temperature differences and sleeping next to the air conditioning (especially if you are prone to ENT disorders). A fan can also help with the feeling of freshness.
Another important point: remember to turn off your electronic devices which, in addition to producing heat when switched on, consume energy.
Don't neglect the quality of your bed linen either: choose breathable, quality materials for your comfort and to maintain your body temperature. And that's true for both summer and winter!
What is the ideal temperature for a baby's room?
Maintaining body temperature is even more important for babies: during the first weeks of life, a toddler does not yet regulate his temperature on his own and a temperature that is too high or too cold can harm his well-being and sleep. And if you are the parent of a young child, you know how important it is to sleep well (or sleep at all)!
To avoid heat loss, consider equipping yourself with a sleeping bag (also called a sleeping bag, the world of childcare is decidedly very strange) because duvets and blankets are not recommended for children under one year old. Depending on the temperature, you can opt for different thicknesses and materials: refer to the TOG index (Thermal Overall Grade) which indicates the level of insulation.
Bonus: our tips for sleeping well
Finally, to put all the chances on your side and have peaceful nights, here are some additional tips:
- 🔵 Limit your exposure to blue light at the end of the day: the blue light from screens disrupts your circadian rhythm and therefore your sleep. We therefore advise you to avoid screens in the evening and to equip yourself with glasses that filter blue light.
- 🙏 Fight stress to sleep better : as we know, anxiety is one of the most common factors of insomnia and other sleep disorders. We recommend that you try different types of meditation or evenyoga to finally sleep like a baby.
- ☕️ Maintain a healthy lifestyle (nutrition, hydration, exercise) and limit your coffee consumption after 4 p.m.
➡️ To go further: you can find all of our tips for restful sleep in our complete guide on this subject, don't hesitate to go read it!
The final word: the right temperature for a bedroom
- 🌡️ The temperature of the room where we sleep plays a crucial role in the process of falling asleep and our quality of sleep . Indeed, just as light influences your circadian rhythm, the natural drop in temperature in the early afternoon and evening prepares your body for sleep by stimulating the production of melatonin.
- 💤 The best temperature for sleeping is between 18 and 20 degrees . If the room is too warm, you will have more difficulty falling asleep and your sleep may be disturbed. Conversely, if the drop in temperature is too strong or too sudden, your body will have to expend energy to warm up, which can make your sleep restless.
- To maintain an ideal temperature in your bedroom, remember to air the room regularly, turn down the heating in winter and close your shutters in summer.